6 Ways To Get Out Of A Mental Slump

Feeling lost, dull, and demotivated? I hear you. Personally, over the past few months, I have been in a bit of a mental slump, which is unusual for me. I’ve always had a clear vision of what I want out of life, yet certain things haven’t gone my way, which I have allowed to cloud my judgment. So, in all honesty, I’ve been feeling all of those low vibrations. Doubt was kicking in, as was a lack of self-esteem. Don’t panic, though; this is completely normal! If this is you right now, keep reading! In this blog, I will be handing you 6 ways to get out of a mental slump based on what has worked for me. 

1. Journaling

Wow. I write about journaling a lot. It’s 2024, and if you still don’t have a journal, you’re missing out big time. It’s so important, I can’t stress it enough. I have been journaling since the age of 7 when I had trouble at school. It used to be called my ‘worry book’. I’d write down anything that worried or scared me. I still write about things that worry me; however, I also treat it as a safe place to reflect and write any positive thoughts that are on my mind. Often, people think journaling is for the ‘depressed’. Although yes, it can be, I also think it’s very important to write down all of your dreams and goals. It helps you get on a frequency of excitement, which will help you reconnect with yourself.

Talk to it like it’s your best friend. My journal is my best friend. (Sorry bestiesss). Personally, I think free writing is the best, and I can always count on this practice to get me out of a mental slump. This means not following journal prompts or questions. Write anything that comes to mind, even if it’s small talk like what you’ve done today. Eventually, after some time, you’ll open up, and the deep stuff will start to come out. It’s key to making you aware of what’s going on inside that you might not be 100% clear on just yet. 

2. Exercise

I know sometimes there can be nothing worse than moving your body when you are in a sluggish I cba for everything mood. It’s scientifically proven that moving your body helps your mental health. Even if you get up and do 10 star jumps or go on a quick walk around the block, I know it’s hard, especially when you’re on a low vibe. I push myself to make it to the gym. Even if I do 10-minute abs and then reward myself with a Millie’s cookie after, lol, I know in my head that I still went even when I couldn’t think of anything worse. So do some exercise! Your body will thank you. 

3. Set two achievable goals for the day

This is key! The goals don’t have to be massive. Do something you’ve been putting off. Whether that’s doing your laundry, cleaning your makeup brushes, or finishing off a work task, just do something that is small and achievable. Even if it’s getting out of bed and getting dressed! Then follow it with a small reward for yourself. You have to be your own cheerleader. Call it immature, rewarding yourself after something small, but I think it’s important, and it works for me. If rewarding yourself means watching a film in the evening or buying yourself something small as a little well done to yourself, do it! Eventually, you won’t need to reward yourself, as you’ll find that completing something and ticking it off is the reward in itself. I always use the reward method when I’m in a mental slump. 

If you’re a little stuck with setting achievable goals, check out my blog post on goal setting. https://asharakha.com/7-areas-of-your-life-to-set-goals-in/

4. Jar exercises

This one here is so powerful. I thank my wonderful coach, Freya, who told me about this when I found myself doubting whether I could achieve my goals. She told me to get two small jars and put them on my window sill or somewhere I’d see them. You label one of the jars ‘limiting beliefs’ and the other jar ‘reality’. Grab some paper and write down one limiting belief. (Something that is bothering you, whatever you’re doubting or overthinking.) Scrunch it up and put it in the limiting belief jar. Then write two things that reflect the reality of that situation. For example, I doubted whether I could do well as a model because of my height. The reality was that, yes, there is a market for me. I have worked with so many global brands before who haven’t cared about my height, and the other reality is that there are models who are also shorter that have done so well.

This can be anything that resonates with you and your thoughts. The power of this exercise is unmatched. You feel so good after. Eventually, when you get into that habit and mindset, you won’t need the jars anymore. Automatically, you’ll catch yourself overthinking and change your thoughts to remember the reality of the situation. 

5. Practise gratitude

Practising gratitude will always set you straight. There is so much to be thankful for in a situation. Even though sometimes it can be hard to think of, there will always be something. Whether that’s something you can’t yet see or feel, I promise it’s there. Even if it’s completely off topic and you think of something you love or are lucky to have, be thankful for that. It can be anything. You can thank them in your head or on a piece of paper. This will immediately lift your mood. It’s guaranteed to. 

Every morning, I write down 10 things that I am grateful for. You can check out more on my morning rituals blog:

(https://asharakha.com/morning-ritual-that-will-change-your-life/)

 

6. Correct your nighttime routine

There’s one thing to say: ‘get up early’ but how is that possible if you sleep in the early hours of the morning and the last thing you look at is a screen? It’s impossible. You’ll just feel tired and demotivated. Anyone who knows me knows I am super strict when it comes to bedtime routines. I purposely cram stuff in at other times so that it doesn’t affect my bedtime routine. Of course, sometimes it’s impossible to manage, like if you are out late, etc., then it’s okay because it would be a one-off. But I’m talking about sleeping late every day.

My bedtime routine:

So at 9:30 p.m., I’ll put my phone down and stay away from social media and texting. My conversations with people would have ended by then. (Lol, this is why you don’t get a response from me if it’s past 9:30 p.m., peeps.) I’ll have a shower, do my skincare, etc., then get into bed. I usually read or journal for around 30 minutes before I actually go to sleep. This helps me switch off. And that’s it—bedtime! It’s pretty simple, actually. You’ll sleep like a baby. 

I stopped doing this for a while and got into the bad habit of sleeping after scrolling on TikTok. My quality of sleep was awful, so I’d wake up the next day and feel shit. It would have a knock-on effect because I’d wake up late, then scroll or be on my phone again before getting out of bed, then take ages getting ready. Before you know it, it will already be 12 p.m. And I’ve wasted half the day. Or I’d be up in the early hours of the morning on 3 hours of sleep before a shoot, have a long drive to set, and just not feel like myself. Sleep is important! It should be your number-one priority. 

So here you have it: 6 ways to get out of a mental slump. Of course, there are many more ways, but remember that all of this is subjective to what works for you. Sit down and think! And also a friendly reminder that being caught up in a mental slump is completely normal! It might be a minor setback for the time being, but it’s always these small setbacks that will propel you forward in life. It’s almost like your mind’s way of telling you, Okay, hold on, re-evaluate, find another way, and continue. I promise, most of the time, you’ll have found something even better. There’s always a win in situations like this.

Check out my TikTok to see short-form videos on these topics:

(https://www.tiktok.com/@asha_rakha?_t=8m99W386Kci&_r=1)

Let me know what you think of this blog in the comment section below. 

Love,